How Do I Know Which Vitamins to Take?

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How Do I Know Which Vitamins to Take?

Article Description:

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Vitamins and minerals are found in the foods you eat. Your body

needs them, in different proportions, to grow, respond to

disease, and remain active and healthy. If you eat a balanced

diet each day and keep in perfect health, you may have little

need for taking vitamins. Many people, however, do not eat a

balanced diet.

Additional Article Information:

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1400 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2006-08-10 11:24:00

Written By: Darrell

Copyright: 2006

Contact Email: mailto:juliana.lazari@...

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How Do I Know Which Vitamins to Take?

Copyright © 2006 Darrell

VitaNet® Health Foods

http://vitanetonline.com/

Vitamins and minerals are found in the foods you eat. Your body

needs them, in different proportions, to grow, respond to

disease, and remain active and healthy. If you eat a balanced

diet each day and keep in perfect health, you may have little

need for taking vitamins.

Many people, however, do not eat a balanced diet. We are too

busy, we don't like the taste of vegetables, we're trying to

lose weight-there are many reasons for not eating properly and

most of us succumb to them at some time. Because of our hectic

lifestyle, we may skip a meal completely, or eat sweets and

snacks instead of a nutritious meal.

It is important to assess your diet - is it balanced; does it

include the five food groups, and fats, in the proper

proportions, according to USDA guidelines? Do you eat three meals

a day and include only healthy snacks between meals? Do you eat

between four and six servings of fruit each day? Do you consume

adequate protein? Are you at the recommended weight for your

height and age?

Few people can claim perfect health, including being born into a

family where everyone else is healthy. Most of us have some

health issues at times, such as allergies, psychological issues,

colds and flu. Many of us either battle or are at risk for a

major illness or disease. And yet we all wish to remain as

healthy as possible. What can you do if your diet is less than

perfect, and your health and/or family history is less than

perfect?

One remedy is to complement your diet with vitamins so you still

get the vitamins your body needs. But with all the vitamins

available, it can be difficult to know which ones and how much

you should take. Yet you know you owe it to yourself and your

family to stay as healthy and active as possible.

Although it may seem complex, deciding which vitamins to take

will become much simpler after you understand a few basics, and

follow some simple guidelines. Knowing what information to look

for, and keeping up with the latest research, is not as difficult

as it may seem. Being able to afford vitamins has been made

easier as discount vitamins are available through discount

drugstore sites on the internet.

First, become familiar with the basic vitamins, their types,

names and the functions they perform for your body. Fortunately,

their names are not complex; they are named alphabetically and

include vitamin groups A, B, C, D, E and K. Vitamins are divided

into two types as well: fat soluble and water soluble.

Fat soluble vitamins are stored in the fat tissues of your body

and in your liver. You can think of them as waiting in your fat

tissue until they are needed. Vitamins A, D, E and K are all

fat-soluble vitamins.

Water soluble vitamins travel through your bloodstream. They are

not stored in your body, and what your body does not use is

usually excreted in your urine. These vitamins, which include

vitamin C and the big group of B vitamins, need to be replaced

often.

Vitamin A plays a big role in your eyesight. It also aids in

healthy skin. Foods rich in vitamin A include eggs, milk, spinach

and cantaloupe. The B vitamins include B1, B2, B6, and B12,

niacin, folic acid, biotin and pantothenic acid. They are

important for your body's metabolic activity. They help you make

and utilize energy when you need it. The B group also helps make

red blood cells, which carry oxygen throughout your body. Foods

rich in vitamin B include whole grains, fish, beans, and dairy

products.

Vitamin C helps keep your tissues, like your muscles and gums, in

good condition. It also helps the body heal a cut or wound, and

helps resist infection. Foods known for having a lot of vitamin C

include citrus fruits (such as oranges), tomatoes, cabbage and

strawberries.

Vitamin D is the bone vitamin. It helps form strong teeth, and

lets your body absorb the calcium you need. Foods that provide

vitamin D include milk and other dairy products that are

fortified with vitamin D, fish and eggs.

Vitamin E also contributes to the formation of red blood cells.

It helps maintain a lot of your body's tissue, including skin

and liver, and it protects the lungs from polluted air. Vitamin E

is found in leafy green vegetables, whole grains (such as oats

and wheat), and nuts. Vitamin K assists in blood clotting. It is

available in liver, pork, leafy green vegetables and dairy

products such as yogurt and milk.

The USDA web site points out that the adult intake levels of

vitamins A, C and E are of concern. This report includes that

children may not be getting adequate amounts of vitamins E and K

as well. The USDA's 2005 Dietary Guidelines for Americans notes

that persons over 50 may not be getting adequate B12, and that

older people, people with dark skin, and people who do not get

enough sunlight can be lacking in vitamins D and E.

It is important to remember that you do not, and in fact should

not, try to do all of this on your own. You should always involve

your primary care physician, as well as any specialists you see,

when adding vitamins or supplements. Any current medications you

are taking will also need to be taken into consideration.

You can find a wealth of good literature and research reviews, in

books, magazines and on Internet sites. The government site

http://www.health.gov/ is an excellent source of information.

Online stores selling discount vitamins often make literature and

research reports available to their customers. Trade associations

for vitamin suppliers and manufacturers, such as the Council for

Responsible Nutrition, are another good resource.

When it comes to the amount or quantity of vitamins, several

guidelines will help. The Reference Daily Intakes (RDI) is

established by the Food and Drug Administration for nutrition

labeling. It is based on the highest Recommended Dietary

Allowance (RDA) for a nutrient, to assure that everyone's

nutritional needs are met.

The Dietary Reference Intakes (DRI), established recently by the

Food and Nutrition Board of the Institute of Medicine, may

eventually become the basis for updating the RDIs. These tables

are available in quality nutrition books, through your doctor's

office or dietician, and are easily accessible on the Internet,

by searching vitamin requirements or DRI.

Another important standard is the UL, or Upper Limit of intake

considered to be safe for use by adults. Just because a vitamin

is good for you does not mean that taking 10 times that amount is

even better for you. In high doses, vitamins can be

counter-productive and even dangerous, especially fat-soluble

vitamins. Again, always check with your physician about the

quantity as well as the type of vitamins that you are planning to

take.

Make it a habit to read newspaper and magazine articles, as well

as articles available online, about the possible benefits of

vitamin supplements. Soon you will become familiar with topics

such as additional calcium for older women, the role of lycopene

in men to assist in warding off prostate cancer, and the need for

additional vitamin C for people who smoke. Once you begin

acquiring a base of knowledge about certain vitamins and their

roles in maintaining a healthy body, you will enjoy reading the

latest findings and reports and will be able to integrate that

knowledge into your current knowledge base, allowing you to make

even more sound decisions.

Knowing the basic vitamins, their contribution to your body, and

their recommended amounts and upper limits puts you in a good

position to make wise choices about which vitamins you should

take. Remembering to consult experts, such as your primary care

physician and other medical specialists you see, as well as noted

and reputable nutrition experts, publications and research

studies, puts you even farther down the road to choosing the

vitamins that are just right for your needs. Being aware that

vitamins need not cost a fortune, with quality discount vitamins

available in retail stores and established Internet sites, is one

more piece of the puzzle that allows you to purchase the vitamins

your body needs. What will you gain from this research? Nothing

less than improving your chance to be healthy and active now and

for years to come.

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By Darrell sponsored by VitaNet® Health Foods at

VitaNetOnline.com, who sells quality vitamins and herbs with a

wide selection of discount vitamins: http://vitanetonline.com/

that are in stock and ready to ship. Please link to this site

when using this article.